Monday Workout: Push Press and Helen

We had two podium performances this weekend: Kim and Emma won their division, and Kendall and Taylor got 2nd place in their division!  Big congrats to all of our SuperFit East Coast Championship competitors!

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STRENGTH

“Touch and go” Shoulder to Overhead, 8 x 3 sets

Notes: Scale to Push press, 8 x 3 sets and no “touch and go” reps if necessary

WOD

Level 1

3 Rounds for Time of:

  • Run x 250m
  • Russian Kettlebell Swing (35/20) x 21
  • Ring Row x 12

Level 2

“Helen”

3 Rounds for Time of:

  • Run x 400m
  • Kettlebell Swing (53/35) x 21
  • Pull-up x 12

Notes: Forecast calls for some rain, but it’ll be warm on Monday. If subbing rowing for running, do 500m row each round in place of 400m run.

Compare Here

ANNOUNCEMENTS/UPCOMING EVENTS

  1. Register for the 2015 CrossFit Games Open!

6 Comments on “Monday Workout: Push Press and Helen

  1. S2O: 85, 90, 95#
    WOD: 12:56 Rx (37 sec PR from best time at old gym, 5/25/12, 45 sec for this course)

  2. WOD: 10:38 but subbed 2 minutes on the airdyne (25 or so calories per round) – not sure how it compares with the airdyne but about 50 seconds faster than last time

  3. S2O: 55#

    WOD: 12:12, Rx except did 7 pull ups instead of 12 all 3 rounds. first time doing kipping pull-ups.

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